76 Year Old Olympic Lifter

76now · May 11, 2023, 1:13am

Mon 8-5-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 25 lifts, up to 30 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (70) 10. + 15 rader pulls. (80) 10. + 15 rader pulls.
Walk out. ---- 120 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (82.5) 5.

Ab crunch machine (90 k) 13. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 25. 25.

workout time - 1 hour 14 minutes.

Thurs 11-5-2023

Upper body

Stick warmups.

15 minutes squat snatch. 38 reps . up to 30 k.

Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) [1+F.]
negative press. (40 k.) 1.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (30 k) 15. (45) 10.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 13 minutes.

76now · May 18, 2023, 12:04am

Mon 15-5-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 21 lifts, up to 35 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (70) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (82.5) 5.

Ab crunch machine (90 k) 14. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 26. 26.

workout time - 1 hour 12 minutes.

Thurs 18-5-2023

Upper body

Stick warmups.

15 minutes split snatch. 37 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (37.5 k.) 5.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (30 k) 15. (45) 11.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 1 hour and 7 minutes.

76now · May 25, 2023, 12:07am

Mon 22-5-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 20 lifts, up to 32.5 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (85) 5.

Ab crunch machine (90 k) 15. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 27. 27.

workout time - 1 hour 9 minutes.

Thurs 25-5-2023

Upper body

Stick warmups.

15 minutes squat snatch. 48 reps . up to 30 k.

Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) 3.
negative press. (40 k.) 1.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (30 k) 15. (45) 12.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 23 minutes. ---- SLACKER!

76now · June 1, 2023, 12:07am

Mon 29-5-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 26 lifts, up to 35 k.

Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (87.5) 5.

Ab crunch machine (90 k) 16. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 28. 28.

workout time - 1 hour 12 minutes.

Thurs 1-6-2023

Upper body

Stick warmups.

15 minutes split snatch. 24 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (38.75 k.) [1+F …?]
Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (30 k) 15. (45) 13.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 4 minutes.

76now · June 8, 2023, 1:57am

Mon 5-6-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 26 lifts, up to 30 k.

Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (87.5) 5.

Ab crunch machine (90 k) 17. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 29. 29.

workout time - 1 hour 11 minutes.

[You do the heavy walk outs after the full sqts, is that the best way?]
Hi Jerry. Certainly not the best way if you are priming to sq heavy, but in my program it’s just an add on with no strategic purpose. Perhaps when the weights get heavy, i might insert them before the heaviest set.
This is the first time i have tried an upper/lower split, but it’s not really pure because of the OL’s thrown in; they work the whole body.
If i am sore in the morning, i just move gently on ordinary things, which eases things off in a little while. I have a garden, and doing stuff there is about the best recovery system there is.

Thurs 8-6-2023

Upper body

Stick warmups.

15 minutes squat snatch. 42 reps . up to 30 k.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35.) 3. (37.5) 3. (41.25) [1+f]
Negative (40) 1.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 7.

Chest supported rows. (35 k) 15. (45) 14.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 1 hour and 11 minutes.

76now · June 15, 2023, 12:10am

Mon 12-6-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 26 lifts, up to 32.5 k.

Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (70 k) 5. (77.5) 5. (85) 5.

Ab crunch machine (90 k) 18. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 30. 30.

workout time - 1 hour 17 minutes.

Thurs 15-6-2023

Upper body

Stick warmups.

15 minutes split snatch. 30 reps . up to 30 k.

Press from rack. (3 x 5 ). (25 k.) 5. (30) 5. (38.75) [2+F].

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (35 k) 15. (45) 14.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 1 hour and 12 minutes.

76now · June 22, 2023, 12:48am

Mon 19-6-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 29 lifts, up to 35 k.

Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.

Ab crunch machine (90 k) 19. (77 k) 20.

seated calf. (2 x 20-30) (43.5 k) 25. (41.) This set concentrating on peak contractions -15.

workout time - 1 hour 13 minutes.

Thurs 22-6-2023

Upper body

Stick warmups.

15 minutes squat snatch. 34 reps . up to 30 k.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) [2+F].

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 9.

Chest supported rows. (35 k) 15. (45) 14.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 15 minutes.

76now · June 29, 2023, 12:18am

Mon 26-6-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 23 lifts, up to 40 k.

Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Squat. (87.5 k) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.

Ab crunch machine (90 k) 20. (77 k) 20.

seated calf. (2 x 20-30) (43.5 k) 26. (41.) This set concentrating on peak contractions -16.

workout time - 1 hour 15 minutes.

Thurs 29-6-2023

Upper body

Stick warmups.

15 minutes split snatch. 26 reps . up to 30 k.

Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) [1+F]. —plan was for 3, but i’m in a mini cut. I barely had the energy to climb up the rack 11 times for the chins.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 3.

Chest supported rows. (35 k) 15.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 14 minutes.

76now · July 6, 2023, 12:20am

Mon 3-7-2023.

82 Now

Well, i read that one wrong.
Last Thurs i thought my energy was down due to a cut i was doing, but by late afternoon i was as sik as a dawg.
Mentally exhausted and coughing. My wife packed me off to bed and began dosing me with hot lemon and honey drinks.
This was new, as i don’t do colds.
Spent hours day and night drifting in and out of sleep.
This morning i was pretty much back to normal, and ready to do a light workout.
But i held off, waiting for next Thurs. I guess my strength will be back up, but that workout will steam roll me.

Thurs 6-7-2023

a play time - no scheduled exercises or weights or reps or sets. I don’t expect it will do me much good, but it was fun.

Stick warmups.

split and squat snatches and clean and jerks. pussy weights, big rests. fun.
squat snatch balances.

Press from rack. (threes). (25 k.) 3. (27.5) 3. (30) 3. (32.5) 3.
Chins. - 3. +negatives,–nope.

Alternate curls. 1 set. ---- (8 k’s) 15.

Ab crunch. (95 k) 5.

76now · July 13, 2023, 12:04am

Mon 10-7-2023.

82 Now

Lower body.

Still not up and ready. Sneezing finished, but energy down.

Stick warmups.

15 minutes split clean and jerk. 18 lifts, up to 25 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (90) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.

Ab crunch machine (95 k) 10. (81 k) 15.

seated calf. (2 x 20-30) (43.5 k) 26. (41.) This set concentrating on peak contractions -15.

workout time - 1 hour 12 minutes.

Thurs 13-7-2023

Upper body

Stick warmups.

sputtered along today, still down and dragging my ass.

15 minutes split snatch. 28 reps . up to 30 k., failed with 32.5.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) [F+F].

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10.

Chest supported rows. (40 k) 10.

Alternate curls. 1 set. ---- (10 k’s) 10.

Workout time. 1 hour and 12 minutes.

76now · July 20, 2023, 1:52am

Mon 17-7-2023.

82 Now

Lower body.

Another setback. Last set of squats tweaked my lower back, so i dropped the power shrugs and half the minor exercises. Hope to be recovered by Thurs.

Stick warmups.

15 minutes squat clean and jerk. 25 lifts, up to 27.5 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (76.25) 10. + 15 rader pulls. (91.25) 10. + 15 rader pulls.

Ab crunch machine (95 k) 11.

seated calf. (2 x 20-30) (43.5 k) 27.

workout time - 1 hour 6 minutes.

Thurs 20-7-2023

Upper body

Stick warmups.

15 minutes squat snatch. 27 reps . up to 30 k., then 3 pulls with 32.5.

Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) [2+F].

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35 k) 6.

Chest supported rows. (35 k) 15. (45) 12.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 1 hour and 13 minutes.

76now · July 27, 2023, 12:09am

Mon 24-7-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 25 lifts, up to 30 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (77.5) 10. + 15 rader pulls. (92.5) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (80) 5. (87.5) 5.

Ab crunch machine (95 k) 12. (81) 17.

seated calf. (2 x 20-30) (43.5 k) 28. (41) 16 peak contraction.

workout time - 1 hour 13 minutes.

Thurs 27-7-2023

Upper body

Stick warmups.

15 minutes split snatch. 34 reps . up to 25k.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) F.

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35) 7.

Chest supported rows. (40 k) 12. 12.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 10.

Workout time. 1 hour and 14 minutes

76now · August 3, 2023, 12:20am

Mon 31-7-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 27 lifts, up to 30 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (78.75) 10. + 15 rader pulls. (93.75) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (80) 5. (90) 5.

Ab crunch machine (95 k) 13. (81) 18.

seated calf. (2 x 20-30) (43.5 k) 29. (41) 17 peak contraction.

workout time - 1 hour 19 minutes.

Thurs 3-8-2023

Upper body

Stick warmups.

15 minutes split snatch. 31 reps . up to 30 k.

Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) 3+F.

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35) 8.

Chest supported rows. (45 k) 15. ---- couldn’t access machine.

tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.

Workout time. 1 hour and 8 minutes

76now · August 10, 2023, 12:17am

Mon 7-8-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 26 lifts, up to 30 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (78.75) 10. + 15 rader pulls. (95) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (80) 5. (90) 5.

Ab crunch machine (95 k) 14. (81) 18.

seated calf. (2 x 20-30) (43.5 k) 29. (41) 18 peak contraction.

workout time - 1 hour 14 minutes.

Thurs 10-8-2023

82 now

Upper body

Stick warmups.

15 minutes squat snatch. 32 reps . up to 30 k.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) [1+F.]

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35) 9.

Chest supported rows. (45 k) 20.

Workout time. 1 hour and 15 minutes

jcpjcp · August 10, 2023, 12:47pm

crazy

76now · August 17, 2023, 12:15am

Well, jcp, i’m not noted for mental stability.

Mon 14-8-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 25 lifts, up to 32.5 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (78.75) 10. + 15 rader pulls. (96.25) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (73.75 k) 5. (80) 5. (90) 5.

Ab crunch machine (95 k) 15. (81) 19.

seated calf. (2 x 20-30) (43.5 k) 30. (41) 19 peak contraction.

workout time - 1 hour 28 minutes. — too much chatting with babes.

Thurs 17-8-2023

82 now

Upper body

Stick warmups.

15 minutes split snatch. 31 reps . up to 30 k.

Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) 3+F.

Chins. - 3. +negatives, 10 singles.

Incline Press. (35 k.) 10. (30) 10.

Chest supported rows. (46.25 k) 20. I get better effect from one heavy weight, high rep Dr Ken set, than i do from isolation exercises, so they are out.

Workout time. 1 hour and 13 minutes.

bonoboschimp · August 17, 2023, 10:11am

too much isn’t much enough

76now · August 24, 2023, 12:18am

Hi Bonobo, what you gunna do when a twenty-something beauty comes up to you to tell you how much she admires what you do?
Well i might have hit the wall this morning, or become overtrained. Instead of moving from exercise to exercise, i had to take 5 minute rests here and there. I never sit down but had to walk up and down overmuch. Well, i really should do cardio.

Mon 21-8-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 28 lifts, up to 30 k.

Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (80) 10. + 15 rader pulls. (97.5) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (70 k) 5. (80) 5. (87.5) 5.

Ab crunch machine (95 k) 16. (81) 20.

seated calf. (2 x 20-30) (43.5 k) 30. (41) 20 peak contraction.

workout time - 1 hour 21 minutes.

Thurs 24-8-2023

82 now

Upper body

Stick warmups.

15 minutes squat snatch. 32 reps . up to 30 k.

Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) F.

Chins. - 3. +negatives, 10 singles.

Incline Press. (37.5) 5. 5.

Chest supported rows. (47.5 k) 20.

Workout time. 1 hour and 17 minutes

bonoboschimp · August 24, 2023, 11:39am

idk, haven’t happened to me yet. maybe someday

76now · August 31, 2023, 12:16am

“haven’t happened to me yet. maybe someday”
Just wait til you’re so old, that you look like you need a help to load the squat bar.

Thurs 31-8-2023.

Last 6 days every muscle and joint stiff and sore. Getting around like an old man.
Well, time to pay the piper.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 27 lifts, up to 25 k.

Squat. 3x10. (30 k) 10. + 15 rader pulls. (40) 10. + 15 rader pulls. (50) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (50 k) 5. (60) 5.

Ab crunch machine (95 k) 17. (86) 10.

seated calf. (2 x 20-30) (44.75 k) 15. (42.25) 10 peak contraction.

workout time - 1 hour 11 minutes.